Have you ever wondered if you eat the right fats on a carnivore diet?
Many people still fear fat due to outdated dietary advice.
In contrast, others struggle to figure out how much they need on a zero-carb diet.
Some experience digestive discomfort or mistakenly choose the wrong fat sources, leading to low energy, cravings, or stalled progress.
Understanding the best fats for carnivore diet and how to use them correctly can help maximize your results.
This guide covers the top animal-based fats, their health benefits, and how they compare across different diet approaches, such as keto, paleo, and traditional low-carb.
Whether you’re new to carnivores or fine-tuning your macros, learning how to incorporate the right fats will help you fuel your body effectively.
Let’s dive into the best fats for the carnivore diet and how to use them for better energy, fat loss, and long-term success.
Key Takeaways
Why Fat Is Essential on the Carnivore Diet
Fat is the basis of the carnivore diet, serving as the body’s primary energy source when carbohydrates are eliminated.
Maintaining energy levels, balancing hormones, and absorbing essential nutrients is difficult without fat.
Primary Energy Source
Adapting to a fat-burning metabolism from a carb diet was a transition for me.(1)
Those initial two to three weeks were tough weeks—I experienced extreme carb cravings, energy crashes, and moments when I doubted whether I was doing it correctly.
But after my body fully adapted, everything shifted.
My energy stabilized, my hunger returned to normal, and I no longer had to snack all the time.
The secret was embracing fat as my primary fuel source rather than fearing it.
This shift in perspective and understanding of fat’s role in my diet was empowering and put me in control of my energy levels and hunger.
👉READ MORE: Carnivore Diet and Fasting: Transform Your Metabolism
Satiety and Hormonal Balance
Fat is also necessary for regulating appetite and for the production of hormones.
Unlike carbohydrates, which cause blood sugar spikes and dips, fat is a slow-burning, long-term source of fuel that keeps hunger in check.
For most, once they switch to a higher-fat diet, they will eat less because their hunger is more regulated.
This reassurance that fat can help regulate appetite and hormones can give you confidence in your dietary choices and help you stay on track with your carnivore diet.
Expert Insight: Dietary fat is essential for producing key hormones like testosterone, estrogen, and cortisol. Without enough fat, the body struggles to regulate metabolism, stress responses, and reproductive health.(2)
Nutrient Absorption
Specific vitamins are fat-soluble or require dietary fat to be adequately absorbed and utilized by the body.
Without adequate fat, these nutrients may not be adequately digested, leading to deficiencies.
Understanding the role of fat in nutrient absorption can make you feel more informed and knowledgeable about your dietary needs, ensuring you get the most out of your carnivore diet.
Adding proper fats to the diet ensures the vitamins are properly absorbed, and so fat is a must-have in any carnivore diet.
By embracing good-quality animal fats, the body is given everything it needs to function optimally without relying on carbs.
10 Best Fats for Carnivore Diet
Fat serves as the primary fuel source in a carnivore diet, but selecting the appropriate fats guarantees optimal energy, digestion, and nutrient absorption.
From traditional cooking fats to nutrient-dense organ-based options, incorporating a variety of high-quality animal fats can enhance both health and satiety.
In this section, we’ll explore the top 10 fats for the carnivore diet, considering factors such as stability, nutrient density, and versatility in cooking and meal preparation.
1. Beef Tallow
Beef tallow is one of the most traditional and stable fats for cooking, rich in stearic acid and monounsaturated fats.(3)
It has a high smoke point, making it perfect for frying, roasting, and searing meats without breaking down into harmful compounds.
Unlike seed oils, tallow provides long-lasting energy and supports metabolic function.
When I first started cooking with tallow, I was surprised at how much better my food tasted than cooking with butter or seed oils.
The crispiness it gives to meats, especially pan-seared steaks, is unbeatable.
Plus, I found that using tallows helped me feel full longer without the energy crashes I used to experience with carb-heavy meals.
Butter and Ghee
Butter is a staple fat for many carnivore dieters, offering a rich source of butyrate, vitamin K2, and omega-3s.
However, some people struggle with dairy digestion, which is where ghee comes in.
Ghee is purified butter with the milk solids removed, making it easier to digest while still providing all the benefits of butter.
Interesting Fact: Ghee has been used in Ayurvedic medicine for centuries because it supports gut health and reduces inflammation.(4)
Both butter and ghee are excellent for cooking, adding to meats, or blending into coffee for an extra dose of healthy fats.
My personal favorite is raw butter. On a zero-carb diet, it tastes naturally sweet, almost like a dessert.
If you’re sensitive to dairy, choosing grass-fed ghee can be a great alternative while still getting the nutritional benefits of butter.
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Bone Marrow
Bone marrow is one of the most nutrient-dense animal fats, with essential compounds supporting overall health.
It’s rich in collagen and glycine, which are crucial for joint health, gut lining repair, and skin elasticity.
Key nutritional benefits of bone marrow include:
- Collagen – supports joint and skin health
- Glycine – promotes better sleep and digestion
- Omega-3s – reduces inflammation and supports brain function
- Iron and zinc – boost immunity and energy production
One of the best ways to eat bone marrow is by roasting the bones until the marrow turns soft and buttery.
It’s also fantastic blended into soups or used as a dip for meat.
Suet and Rendered Fat
Suet is the hard fat from around the kidneys and loins of ruminant animals, and it’s one of the most stable sources of fat for a carnivore diet.
Since it’s nearly 100% fat, suet is perfect for those who need to increase their fat intake without extra protein.
Rendering suet into tallow makes it easier to store and cook with.
Simple DIY Suet Rendering Steps:
- Chop suet into small pieces or grind it for easier melting.
- Heat it slowly over low heat in a heavy pan or slow cooker.
- Strain the liquid fat through a fine mesh or cheesecloth.
- Let it cool and store it in a glass jar for later use.
Rendered suet is excellent for cooking meats, making pemmican, or adding extra fat to meals when more energy is needed.
It has a mild flavor and doesn’t oxidize easily, making it an excellent option for long-term storage.
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Pork Fat (Lard & Bacon Grease)
Pork fat is an excellent addition to the carnivore diet, especially from higher-quality pasture-raised sources.
Lard is rich in monounsaturated fats and is thus a stable and handy cooking fat.
Bacon grease, while tasty, has more omega-6s, so use in moderation is best for maintaining an even fat profile.
One of the benefits of pork fat is that it tastes mild, so it is easy to incorporate into some different meals.
Lard works well for frying eggs, cooking meats, and even adding extra fat to lean cuts.
Bacon grease can enhance flavor when used for searing steak or roasting vegetables if following a more relaxed version of a carnivore.
Fatty Cuts of Meat (Ribeye, Brisket, Lamb, Duck)
The most natural source to acquire enough fat in a carnivore diet is the fatty cuts of meat.
The cuts provide a proper balance of fat and protein.
Therefore, they are appropriate for energy needs and facilitate hormone function. Some of the best fatty cuts include:
- Ribeye, with its marbling and rich flavor
- Brisket, a slow-cooked option with high fat content
- Lamb is naturally fatty and rich in conjugated linoleic acid
- Duck, an often-overlooked option with a unique fatty texture
Adjusting fat-to-protein ratios is essential for individual needs.
Those transitioning from a standard diet may need more fat to sustain energy, while others may require leaner cuts if they experience digestive discomfort.
Egg Yolks
Egg yolks are often considered nature’s perfect food, packed with essential nutrients like choline and cholesterol that support brain function, hormone production, and overall metabolic health.
They provide a highly bioavailable fat source that is easy to digest and versatile in cooking.
I have consumed around ten egg yolks daily for the last year and felt incredible.
They helped me reach my fat intake goals, providing about 180 grams of fat per day.
Egg yolks also offer a nutrient-dense way to support energy and recovery without excessive protein intake.
Dairy Fats (Heavy Cream, Cheese)
Dairy fats can be an excellent addition for those who tolerate them well.
Heavy cream and raw butter are excellent sources of healthy fats, while cheese provides additional protein and micronutrients.
Some of the best dairy fat sources include raw cheeses and full-fat cream.
For those transitioning to carnivores, dairy can make meals more enjoyable, but it’s essential to monitor digestion and inflammation since some people react poorly to dairy proteins.
Those lactose-intolerant may find ghee a better option since it is free of casein and lactose.
Wild-caught fish (Salmon, Sardines, Mackerel)
Wild-caught fish provide a rich source of healthy fats, namely omega-3 fatty acids, which enhance brain function, reduce inflammation, and maintain cardiovascular health.
Unlike land animal fats, the fats in fatty fish help balance omega-6 intake, making them a valuable addition to a well-rounded carnivore diet.
Some of the best fatty fish options include:
- Salmon, which is high in omega-3s, vitamin D, and astaxanthin, a powerful antioxidant
- Sardines are a nutrient powerhouse rich in calcium, vitamin B12, and healthy fats
- Mackerel offers a high-fat content along with essential minerals like selenium and iodine
Consuming wild-caught fish several times a week can ensure a proper omega-3 to omega-6 ratio while also adding variety to a meat-based diet.
Some people who consume primarily ruminant meats may find that including fatty fish enhances mental clarity, reduces joint pain, and supports skin health.
Duck Fat & Goose Fat
Duck and goose fat are often overlooked but are among the most flavorful and nutrient-rich animal fats available.
These oils are high in a high proportion of monounsaturated fats, similar to olive oil, and therefore are ideal for keeping your heart healthy in addition to providing stability when cooking.
Goose and duck fat are ideal for roasting meat, frying eggs, and even making thick sauces.
They truly enhance the flavor of leaner meats and can be an excellent source of added fat for those who need more on a carnivore diet.
Interesting Fact: In the past, duck fat was a highly valued cooking fat in French cooking because it could provide depth and richness to food. It was also a classic fat employed in preservation techniques such as confit, where meats were slow-cooked and preserved in their own fat for extended periods of time.(5)
For those seeking to experiment with new sources of fat, goose and duck fat provide a very palatable and highly digestible source that is highly appropriate for incorporation into a carnivore diet.
How to Balance Fat and Protein on a Carnivore Diet
Determining the right balance of protein and fat in a carnivore diet is necessary.
While protein is essential for muscle repair and metabolic processes, fat shall be the foremost source of energy after eliminating carbohydrates.
Proper balance ensures even energy levels, healthy digestion, and optimal hormone production.
How Much Fat Do You Need?
The ideal proportion of fat to protein is different for each individual.
Individuals on keto and carnivore diets for weight reduction prefer higher fats.
In contrast, those who are on keto and carnivore diets for muscle building will require more protein.
A typical ratio ranges from 70-80% fat and 20-30% protein for those prioritizing ketosis, while a higher-protein approach may work better for highly active individuals.(6)
Expert Insight: A well-balanced carnivore diet should provide enough fat for energy without overloading protein, which can be transformed into glucose if consumed in excess. Adjusting fat intake based on energy levels and hunger signals is key.(7)
High-Fat vs. High-Protein Carnivore
A high-fat carnivore diet supports ketosis, providing steady energy and mental clarity.
This approach works well for those transitioning from a standard diet or practicing fasting, as it reduces hunger and stabilizes blood sugar.
High-fat meals often include ribeye, butter, suet, and bone marrow.
A high-protein carnivore diet is better suited for those focusing on athletic performance and muscle maintenance.
This approach commonly involves leaner meats like chicken, fish, and sirloin, though additional fat may still be necessary for energy.
Signs You Need More Fat or Protein
Adjustment of fat and protein intake based on symptoms can enhance health and performance.
Signs you need more fat:
- low energy
- cravings
- dry skin
- difficulty staying full
Signs you need more protein:
- muscle weakness
- slow recovery
- hair loss
- lack of strength
Experimenting with different ratios and listening to the body ensures a long-term and effective carnivore diet.
Best Fats for Cooking vs. Raw Consumption
Selecting healthy fats for cooking purposes and raw usage can immensely impact digestion, nutrient preservation, and the overall quality of a meal.
Certain fats are suitable for high-heat cooking, while others should be eaten raw in order to retain their inherent benefits.
High Smoke Point Fats
For frying, searing, and roasting, it’s essential to use stable, heat-resistant fats that don’t oxidize quickly.
The best high-smoke-point fats include:
- Beef tallow
- Ghee
- Duck fat
- Lard
These fats remain stable at high temperatures, making them ideal for cooking meats without producing harmful byproducts.
Butter can also be used for lower-heat cooking but tends to burn at higher temperatures.
Raw vs. Cooked Fats
Raw animal fats like bone marrow, suet, and raw butter are highly digestible and retain their complete nutrient profile when eaten uncooked.
I often use raw fat to avoid altering the fat’s molecular structure through excessive heating.(8)
Raw fats provide a natural source of fat-soluble vitamins and help smooth digestion, especially for those sensitive to rendered fats.
Proper Storage & Preservation
Animal fats should be stored properly to prevent spoilage.
Rendered fats like tallow and ghee can be kept at room temperature in airtight containers.
In contrast, raw fats and butter should be refrigerated or frozen to maintain freshness.
Keeping fats away from direct heat and light ensures their quality over time.
Digestive Considerations When Increasing Fat Intake
It can be difficult to acclimate to a high-fat diet, especially for those transitioning from a low-fat or high-carbohydrate diet.
Some people experience gastrointestinal upset, bloating, or nausea when they eat more fat.
Becoming familiar with the way the body absorbs and making gradual changes in lifestyle makes the transition easier.
Why Some Struggle to Digest Fat
Digesting fat requires sufficient bile production and enzyme support.
The gallbladder releases bile to help break down fats.
However, if someone has been on a low-fat diet for an extended period, the bile flow may become sluggish.
Additionally, enzymes such as lipase are essential for efficiently breaking down fats.
Actionable Tips for Better Fat Digestion:
- Eat smaller portions of fat at first and gradually increase your intake
- Include lemon juice or apple cider vinegar before meals to stimulate bile flow
- Try ox bile or digestive enzyme supplements if struggling with absorption
- Consume bone broth to support gut health and ease digestion
How to Increase Fat Intake Without Discomfort
When I first increased my fat intake, I made the mistake of overeating too fast, leading to nausea and bloating.
Over time, I found that gradually increasing fat while keeping meals simple worked best.
My steps to adjust include:
- Beginning with meatier cuts such as ribeye rather than including additional fat
- Add butter and tallow gradually over weeks instead of days
- Consuming bone marrow and suet in small amounts before more significant portions
- Remaining well-hydrated and having electrolytes in the top position to support digestion
With the adjustment in place, most people adapt in a few weeks and begin feeling increased energy, satiety, and digestive health on an all-meat, high-fat carnivore diet.
Who Should Prioritize High-Fat Intake on Carnivore?
Fat is a crucial component of the carnivore diet, providing energy, supporting hormone production, and regulating hunger.
While many thrive on a high-fat approach, some individuals may need to adjust their intake based on digestion and metabolic factors.
Those transitioning from ketogenic diets, individuals seeking hormone optimization, and people experiencing persistent hunger on protein-heavy approaches will benefit most from increased fat consumption.
The transition supports energy levels while shifting from ketones to animal fats as primary fuel.
Who May Need to Adjust?
Those with gallbladder or bile issues: Since bile is needed for the digestion of fats, individuals who have undergone gallbladder removal or have sluggish bile flow may struggle with high-fat intake.
Gradual increase of fat and oxbile supplementation may be helpful.
Sensitive to dairy fats – Some feel bloated, inflamed, or have skin issues after consuming butter, cheese, or heavy cream.
Non-dairy fats like tallow, suet, and duck fat can provide the beneficial effects of fat intake without discomfort to the digestive system.
By knowing individual requirements and balancing fat consumption appropriately, the carnivore diet can be sustainable and comfortable for long-term success.
Common Myths About Fat on a Carnivore Diet
Fat has been unfairly demonized for decades, leading to confusion and fear around consuming high amounts of it.
Many people hesitate to embrace fat fully, even on a carnivore diet, due to outdated beliefs.
Let’s clear up some of the most common myths about fat.
- Eating fat makes you fat – Weight gain is not caused by fat itself but by consuming more calories than the body needs, particularly from highly processed foods. When eaten in the right balance with protein, dietary fat is an efficient energy source that promotes satiety and metabolic flexibility.(8)
- Saturated fat causes heart disease – The idea that saturated fat clogs arteries has been widely debated, and many recent studies show no direct link between saturated fat intake and heart disease. High-quality animal fats, especially from grass-fed sources, provide essential nutrients and can improve cholesterol markers by increasing HDL, the “good” cholesterol.(9)
- You can’t eat too much fat – While fat is essential, excess amounts beyond what the body needs for energy can lead to digestive discomfort, sluggishness, and even weight gain if consumed in extreme excess. Those new to a high-fat diet should gradually adjust their intake to find their optimal fat-to-protein ratio.
Understanding the role of fat in the body helps eliminate these myths and allows people to embrace the benefits of healthy animal fats without unnecessary fear.
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FAQ
Is olive oil okay on a carnivore diet?
While olive oil is not an animal-based fat, some people on a relaxed carnivore diet include small amounts of high-quality, extra virgin olive oil for its monounsaturated fats. However, suppose you are following a strict carnivore approach. In that case, it’s best to stick to animal fats like tallow, butter, and suet.
What is the healthiest butter for a carnivore diet?
The best option is grass-fed butter, which supports heart health and metabolism and contains higher levels of omega-3s, vitamin K2, and conjugated linoleic acid (CLA). For those who are sensitive to dairy, ghee is an excellent alternative because it removes most of the lactose and casein while retaining the beneficial fats.
What oil is best for a carnivore diet?
Animal-based fats like beef tallow, duck fat, and lard are the best oils for cooking and adding extra fat to meals. These fats are naturally stable at high heat, making them ideal for frying and searing meats. If looking for a non-dairy option, suet or bone marrow are excellent nutrient-dense choices.
Is pork fat healthy on a carnivore diet?
Pastured pork fat is an excellent source of monounsaturated fats and energy. Lard is also used extensively in carnivore cooking and has valuable nutrients like vitamin D. Regular pork might contain higher omega-6 fatty acids, so it is best to get pastured pork for a better fat profile.
What if I don’t feel good eating high-fat carnivores?
If you’re feeling queasy or sluggish in your stomach, experiment by adjusting your protein-to-fat ratio. Some individuals function better on moderate fat instead of extremely high fat. Adding bone broth to your diet will aid digestion, and keeping electrolytes in balance is crucial to prevent symptoms such as fatigue or nausea. It takes a while to acclimate to consuming more fat, so play around to determine the correct balance for your body.
Final Thoughts
Finding the right fats is essential for thriving on a carnivore diet.
Fat is not just a source of energy—it plays a critical role in brain function, hormone regulation, and overall metabolic health.
Choosing high-quality, animal-based fats ensures you get the most nutrients while maintaining steady energy levels and satiety.
The best fats for a carnivore diet include tallow, butter, bone marrow, suet, and fatty cuts of meat.
These provide essential fatty acids, fat-soluble vitamins, and the right fuel for a zero-carb lifestyle.
Avoid processed seed oils and low-quality dairy fats, which can cause inflammation and disrupt metabolic function.
Since everyone’s fat tolerance differs, experimenting with other fat sources and ratios can help you find what works best for your digestion and energy needs.
Whether you prefer ribeye, pork belly, or grass-fed butter, there’s no one-size-fits-all approach.
What’s your favorite fat source for carnivores?
Let’s discuss this in the comments!
